How Much Sugar is in Subway Cookies

How Much Sugar is in Subway Cookies?

How much sugar is in Subway cookies? In this post, I am going to be sharing with you exactly how much sugar is in each of the cookies at Subway. Let’s face it, who doesn’t love to order a cookie with your Subway sandwich? Those soft, gooey, delicious cookies that are just standing there at the counter waiting for you. It is the perfect combo – Sub, chips, and a cookie. What’s not to love? Well, if you are watching your sugar intake you may want to know exactly how much sugar is in that Subway cookie you love. And that is exactly what I am going to be sharing with you – how much sugar is in Subway cookies.

How much sugar is in Subway Cookies?

As a general rule, Subways’ cookies contain the following sugar content:

  • Oatmeal & Raisin – 16g;
  • Raspberry Cheesecake – 16g;
  • White Chip Macadamia Nut – 17g; and
  • Chocolate Chip – 18g

The best way to reduce your sugar intake is to share a cookie, or alternatively opt for an apple sauce at Subway.

How Much Sugar is in Subway Cookies - Subway cookie

How Much Sugar is in Subway Oatmeal Cookies?

There are 16g of sugar in a Subway Oatmeal and raisin cookie.

How Much Sugar is in Subway Chocolate Chip Cookies?

There are 18g of sugar per Subway chocolate chip cookie.

How Much Sugar is in Subway’s Macadamia Nut Cookies?

There are 17g of sugar per Subway white chip macadamia nut cookie.

How Much Sugar is in Subway’s Raspberry Cheesecake Cookies?

There are 16g of sugar per Subway raspberry cheesecake cookie.

What is the Lowest Sugar Subway Cookie?

As a general rule, the lowest sugar Subway cookies are the oatmeal raisin cookie and the raspberry cheesecake cookie. Both cookies contain 16g of sugar each.

Summary Table – Sugar Content of Subway Cookies

Below is a summary table of the sugar content of all the cookies available at Subway.

Subway CookiesSugar Per Cookie
Oatmeal & Raisin16g
Raspberry Cheesecake16g
White Chip Macadamia Nut17g
Chocolate Chip18g

Sugar Content of Subway Cookies – Item by Item

In this section, I will go through the sugar content of each of the cookies available at Subway.

Subway Raspberry Cheesecake Cookie – 16g of Sugar

First up – the raspberry cheesecake cookie at Subway. This is one of the lowest-sugar cookies at Subway coming in at 16g of sugar per serving. The raspberry cheesecake cookie at Subway is super popular and it’s not hard to see why. This cookie is a sugar cookie embedded with white chocolate chips, Neufchatel cheese, and bits of raspberry jam. Wow.

Oatmeal Raisin Cookie – 16g of Sugar

Oatmeal Raisin is such a perfect cookie choice for when you fancy a simple wholesome cookie. The raisins just add the perfect sweetness and chewiness, and the oatmeal element just makes the cookie so wholesome. An oatmeal raisin cookie at Subway is one of the lowest sugar cookie options, coming in at 16g of sugar per cookie.

White Chip Macadamia Nut Cookie – 17g of Sugar

Let’s be honest, you can’t really go wrong with a cookie packed with macadamia nuts and white chocolate chips, right? I mean the macadamia nuts just add such a rich and buttery element. Combined with the sweetness of the white chocolate chips – it’s just such a winning combo!

The white chip macadamia nut cookie at Subway contains 17g of sugar per serving.

Chocolate Chip Cookie – 18g of Sugar

Finally, the good old choc chip cookie from Subway. I mean, let’s be real, you can never go wrong with a classic chocolate chip cookie. The chocolate chip cookie at Subway contains 18g of sugar per cookie.

Yes, this does mean that this is the highest sugar cookie at Subway, but at the same time, it only contains 12.5% more sugar than the lowest sugar options at Subway. So, to be honest, there really isn’t much in it.

Do you want to know the best way to limit your sugar intake at Subway if you fancy a cookie? Share your cookie with your bestie – that’s how! Then you are only consuming 8g-9g of sugar no matter what flavor you go for.

*My Personal Favorite*

It’s got to be the oatmeal raisin Subway Cookie for me. It’s just such a simple classic and it reminds me of my childhood. Plus, only 8g of sugar if I share it with someone I love.

What About the Lowest Sugar Subs at Subway?

Want to know what the lowest sugar subs and bread options at Subway are? Then check out the post I wrote – The Sugar Content of Subway Breads Ranked.

Are There Any Lower Sugar Dessert Options at Subway?

If 16g-18g of sugar is too much for you to justify but you are hankering for something sweet at Subway are there any other options? Well, don’t forget about the apple sauce pouches they sell. There are 13g of sugar per serving in the apple sauce at Subway. And remember this will be naturally occurring sugar and not added sugar.

Whereas most of the sugar in the Subway cookies will be added sugar rather than naturally occurring.

How much sugar is in a Subway Cookie - cookies

How Much Sugar is in Subway Cookies? – The Final Bite

How much sugar is in a Subway Cookie? What have we learned from the above? Well, first – Subway cookies contain around 16-18g of sugar per cookie. Second, if you just can’t put that cookie down your best option is the Oatmeal and Raisin or the Raspberry Cheesecake cookies (both of which contain 16g of sugar). Thirdly, if you really want to limit your sugar but need a cookie then you may want to think about splitting the cookie in half or sharing it with someone else. And finally, if you just want something sweet to go after your sub, but are not fussed about what it is then Subway offers Apple Sauce pouches as well. Failing all the above – if you are watching your sugar then you may just want to forget the cookie. I know, I know – not what you wanted to hear. Subway put them right next to the payment counter for a reason you know.

And Remember…

Low Sugar Drinks at McDonald's

Ingredients and/or manufacturing processes may change. Always double-check ingredient lists and nutritional information before purchasing any food items.


Do you want to learn about some other low-sugar options at your favorite coffee chains, fast food, or restaurant joints, or just while you are shopping for groceries? If you do, then check out some of my other articles below: